Name: Playbook - Alice (Pineapplebrat) - W3/D4 Active Recovery/Core
Uploaded: 2025-07-23T19:34:43.708Z
Duration: 45 min
Description: W3/D4 Active Recovery/Core

An “off” day designed to incorporate mobility, core strength, and cardio to promote recovery and functional movement.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

Shoulder Mobility Warm-up

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

- Start with your arms directly underneath your shoulders
- Keep your core engaged

Straight Arm Plank

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Start in a high plank position
- Raise one arm at a time
- Keep your core engaged

Straight Arm Plank to Arm Raise

- From elbow plank position 
- Bring one knee towards the outside of the elbow and back
- Repeat knee tuck on the opposite side

Plank Kick into Crunch

W3/D4 Active Recovery/Core

This was a killer workout. First time in months I’ve felt like a baby giraffe when walking out the gym.

Brandon

Alexis

Amazing workout! It felt so good to have some structure instead of my usual freestyle haha

Stephany

W1/D1 Legs

Stefanos

richard

Kirsty

W1/D2 Push

Cameron

Ellen

W1/D3 Pull

Freaking amazing I need to work more my core for real❤️

Leyda

I really need to work on my core strength…this was great!

Megan

W1/D4 Active Recovery/Core

Leyli

Worked up a great sweat! Perfect way to get back into things

W2/D1 Legs

great for just starting out. i had major gym anxiety but this calmed me so much!!!

Elizabeth

Chloe

First day in the gym after recovering from a nasty cold, end of workout my chest and upper arms burn and they feel like Jelly. Exactly what I needed after being out last week🙂

W2/D2 Push

Nicole

Exhausted but amazing exercise ❤️❤️❤️ love it

Emily B

W2/D3 Pull

Trevor

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

Brenna

That was one of the hardest lower body workouts I’ve done on Alice’s app yet!! 💪🏻

Taylor

My legs are shaking like always 😂 I’ve gotten so much stronger!

W3/D1 Legs

This was a tough one! My whole upper body is burning

Kristen

W3/D2 Push

Almost done with week 3 and wanting way more!

W3/D3 Pull

W4/D1 Legs

W4/D2 Push

21s was an awesome way to end the workout!

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W3/D4 Active Recovery/Core

Community

More workouts from Alice (Pineapplebrat)